High-iron Plant-based Ep. 7: Brothy Pesto Beans, Tempeh, Sun

• total time: 13 minutes

Ingredients

I make this at least once a week. It’s the easiest meal to whip up after a long day; tasty, full of fibre and protein, and super satisfying. It would be rude not to share it!

Ingredients (serves 3)

½ a banana shallot, finely chopped

3 cloves garlic, minced

100g fresh kale leaves, destemmed and roughly chopped

600g haricot beans, or sub Canellini, chickpeas or butterbeans, + 100ml bean water if organic (replace with stock if not)

250ml veg stock, or 150ml if using bean water

7-8 sun dried tomatoes, from a jar, finely chopped

1 ½ tbsp plant-based pesto, or make your own!

200g tempeh, cut or roughly torn into 2cm triangles

1 ½ tbsp tamari or soy sauce

1 tsp white miso paste

1 tsp maple syrup

To serve:

Squeeze of fresh lemon juice

Sprinkle of cashew parm (optional)

Plenty of freshly cracked black pepper

Fresh basil leaves (optional)

Drizzle of extra virgin olive oil

Toasted sourdough (optional)

Directions

In a wide frying pan, on a low-medium heat, fry the shallot in a tbsp olive oil with a small punch of sea salt, for 4-5 minutes, until starting to caramelise. Add the minced garlic and fry for another minute or so, then add the chopped kale leaves (wash them first), another small pinch of sea salt and fry for 7-8 minutes, until the leaves are nicely wilted. Add the beans, their water (if using) and the stock (if you’re using the bean water - check to see if it is already salted and if it is, you will not need any stock as it is usually quite salty, you can just use water instead), the chopped sundried tomatoes, turn up the heat so everything starts to bubble, then reduce to a very low simmer, stirring occasionally, whilst you prep the tempeh.

Rest of the method is in a pinned comment, or on my web app with over 200 high-protein, healthy plant-based recipes. Ring out more about the web app on my second pinned post, so much great stuff on there - if you liked this you’ll love everything else 😊 love Soph xx